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GROUP TRAINING WORKOUTS TO MAXIMISE YOUR CLIENTS FAT LOSS RESULTS

For more information please visit www.aussiefatblast.com


TABATAS FULL BODY WORKOUT

• The following program is designed around the Tabatas 20/10 format. That

means you work for 20 secs and rest for 10 secs.

• Each person stays at the one station for the full 4 minute Tabata Track – 8

times through the 20/10 format.

• The below format is for a 1 hour session and would run perfectly with Workout

Muse Pro Soundtrack, available at www.fatlossmusic.com

DYNAMIC WARM UP

Follow the dynamic warm up as shown in the video link below:

1) Squats x 10

2) Waiters Bows x 10

3) Push Ups x 10

4) Spiderman Twists x 10

5) Side Plank x 10 secs hold each side

Repeat x 3

http://www.youtube.com/watch?v=aOnTD_wtyEA

CIRCUIT STATIONS

1) Deadlifts*

2) Push Ups

3) Front Squats*

4) Diamond Push Ups

5) Up Downs

6) Hover

7) Side to Side Hover

8) Trunk Extensions

9) Bentover Row*

10) Skipping

* Requires a weight – every other exercise can be done with just body weight

Have a drink break short rest after each tabata track before you move onto the next

one

COOL DOWN STRETCH

Follow the stretches contained at the end of this manual and on the following video

link

http://www.youtube.com/watch?v=Cv02JxwOFtU



6 MINTUE CIRCUITS

These circuits are a great workout if you run short sessions. Just performing this 6

minute workout will be enough to exhaust anybody no matter what their level of

fitness.

If you, or your clients really want a killer workout, put 2 of these 6 minute circuits back

to back in the same workout.

1st CIRCUIT

1) Decline Push Ups x 1 minute

2) Swings x 1 minute

3) Recline Rows x 1 minute

Repeat x 2

2nd CIRCUIT

1) Diamond Push Ups x 1 minute

2) Box Jumps x 1 minute

3) Side to Side Hover x 1 minute

Repeat x 2

If you need anything else to add to the fun, insert some interval drills in between the

1st and 2nd circuits.

Hill Sprints are perfect if you run outdoor sessions.

If you run indoor sessions, either skipping or bike sprints – 30 secs on 30 secs off,

repeating for 5 times through are perfect.

Of course you will need to perform a proper dynamic full body warm up and cool

down stretches that are shown in the previous Tabata workout.



AUSSIE FATBLAST EXERCISE DESCRIPTIONS AND PHOTOS

Up Downs (High Intensity Cardio)

Start Point:

• Start Standing up straight

• Drop to the ground so that you are lying face down on the

ground with your stomach on the ground, legs out straight and

arms by your side

Finish Point:

• Use your arms to push yourself back up and stand up

straight.

• There is no jumping around in this exercise

• It can be made easier by gently getting to the ground

(dropping to one knee first then lowering the second

knee down, then lying out flat)

Box Jumps (High Intensity Cardio)

Start Point:

• Stand facing a sturdy bench (not an adjustable one), or a box

that your gym might have

• Make sure that there is enough space behind you so you can

jump back off the box

Finish Point:

• Squat down and using your arms as momentum, explode up

and jump up onto the bench

• Make sure your knees are slightly bent when you land to avoid

shocking your spine

• Also ensure that you land on the balls of your feet

• You should not hear a thud

• Jump back down backwards, repeating the same landing

steps as above, and repeat for the desired number of

repetitions

• If you are uncomfortable with jumping backwards initially, you

can walk back down off the box



Front Squat (Quads, Glutes, Hamstrings, Biceps, Delts)

Start Point:

• Standing with legs just outside shoulder width apart

• Toes point out on a slight angle as pictured

• Hold the sandbag so that it rests near the top of your shoulders

Finish Point:

• Bend your knees and lower towards the ground

• Stick your bottom out behind you so that your knees do not reach

past your toes

• Make sure your knees follow the line of your toes

• Keep your back straight as you go down, avoiding a rounded

upper back

• Lower until your thighs are parallel to the ground

• If you have knee problems, lower partially down so you feel no

stress

You can see a video demonstration of how to do a front squat below:

http://www.youtube.com/watch?v=PfISD6zWJWo

Swing (Hamstrings, Glutes, Forearms)

Start Point:

• Start by holding a kettlebell or weight between your legs with

both hands

• As you squat down towards the ground, start swinging the

weight back so it goes back behind your legs

Finish Point:

• Explode up making sure you “thrust” your hips

• Squeeze your butt as you are standing up so you can really

feel your glutes work

• Swing your arms up to shoulder height, making sure your arms

are straight the whole time

• Your arms should be along for the ride – they should not be

doing all of the workout

You can view a demonstration of a Swing below:

http://www.youtube.com/watch?v=-H_YdmH63Hk



Waiters Bow (Hamstrings)

Start Point:

• Start standing up straight with a slight bend in your knees

• Suck in your belly button to protect the muscles in your lower

back

Finish Point:

• Bend forward at the waist

• Push your butt out behind you as you start bending forward

• Ensure that your back is kept straight the whole way down

• Go down to as far as you comfortably can

• To ensure that your hamstrings (back of the leg muscles) are

working. You will need to make sure your shoulders are open

and wide apart and your back is not rounded.

Squat (Quads, Glutes, Hamstrings)

Start Point:

• Stand with your legs just outside shoulder width apart

• Toes point out on a slight angle as pictured

Finish Point:

• Bend your knees and lower towards the ground

• Stick your bottom out behind you so that your knees do not reach

past your toes

• Make sure your knees follow the line of your toes

• Keep your back straight as you go down, avoiding a rounded

upper back

• Lower until your thighs are parallel to the ground

• If you have knee problems, lower partially down so there is no pain

Beginner Deadlifts (Hamstrings, Glutes, Lower Back)

Start Point:

• Stand up straight with a slight bend in your knees (this protects

your lower back)

• Your feet are shoulder width apart

• Keep the weight close to your legs so it is almost touching the

whole way down as you lower the weight

Finish Point:

• Keeping the back straight on the way down

• Lower the weight towards the ground by bringing your thighs

down towards the ground in a squatting motion

• Make sure your upper back does not become rounded as you

lower the weight

• Let the weight slide down between your legs



Advanced Deadlifts (Hamstrings, Glutes, Lower Back)

Start Point:

• Stand up straight with a slight bend in your knees (this protects

your lower back)

• Your feet are shoulder width apart

• Keep the weight close to your legs so it is almost touching the

whole way down as you lower the weight

Finish Point:

• Keeping the back straight on the way down, lower the weight

towards the ground

• Make sure your upper back does not become rounded as you

lower the weight

• The upper legs (quads) do not move during this movement,

unlike the easier Deadlift.

You can see a video demonstration of how to do a Deadlift below:

http://www.youtube.com/watch?v=GWCWW2pZ2uI

Push Up on Knees (Pecs, Delts, Triceps)

Start Point:

• Begin on your knees

• Make sure your hands are always facing forward

• Suck in your belly button. This switches on your transverse

abdominis (TVA) and protects your lower back

Finish Point:

• Lower your body down towards the ground

• Maintain a straight back, with the only curve being your

neutral spine in the lower back

• Return to the top as in the first picture

Push Up (Pecs, Delts, Triceps, Abs)

Start Point:

• Start with your hands just outside shoulder width apart

and with your back straight

• Suck in your belly button to protect your lower back

Finish Point:

• Lower your body down until your chest is just above the

ground.

• Make sure your back stays straight the whole way down

• Push yourself up from the bottom position back to the

starting position



Decline Push Ups (Pecs, Delts, Triceps, Abs)

Start Point:

• Place your shins up resting on a bench and your hands

on the ground

• For advanced people, your toes will be on the bench

(as shown)

• Keep your back straight


Finish Point:

• Lower your body down towards the ground as you

would for a normal push up

• Return to the starting position and repeat for desired

number of reps

Diamond Push Ups (Triceps, Delts)

Start Point:

• Place your hands in a diamond shape as shown, so that

most of the fingers of each hand are touching in the

middle

• Start as per a normal push up, where you back is nice

and straight


Finish Point:

• Lower your body down towards the ground, as per a

normal push up

• This exercise will really hit the triceps as your hands are

closer together than a normal push up

• This can be done on your knees if you cannot complete

a full repetition or if you feel pain in your lower back

Bentover Row (Lats, Biceps, Triceps)

Start Point:

• Start with your knees slightly bent and your belly button sucked

in

• Bend forward at the hips, keeping your back straight at all

times (except for the natural curve of your lower back – neutral

spine)

Finish Point:

• Row the weights back in towards your chest

• As you row back, squeeze your shoulder blades in towards

each other (imagine that someone has their finger in the

middle of your back and you are trying to touch it)

• Lower the weight back to the starting spot



You can view a video demonstration of a Bentover Row below:

http://www.youtube.com/watch?v=Jn9OSobHRdk

Close Grip Recline Row (Lats, Biceps, Forearms)

Start Point:

• Start with your palms facing you just inside the width of

your shoulders

• Easy version: Start with your knees bent so you don't

have your full body weight to lift

• Harder version: Start with your legs extended so your

body is in a straight line

• Suck in your belly button and place the tongue on the

roof of your mouth to relax the muscles in the back of

your neck

Finish Point:

• Pull your body up towards the bar

• Your chin should be just above the bar at the top of the

movement

• Lower your body to the starting position and repeat for

desired number of reps

Wide Grip Recline Row (Lats, Forearms)

Start Point:

• Start with your palms facing away from you and just

outside shoulder width apart

• Easy version: Start with your knees bent so you don't

have your full body weight to lift

• Harder version: Start with your legs extended so your

body is in a straight line

• Suck in your belly button and place the tongue on the

roof of your mouth to relax the muscles in the back of

your neck

Finish Point:

• Pull your body up towards the bar

• Your chin should be just above the bar at the top of the

movement

• Lower your body to the starting position and repeat for

desired number of reps



Hover (Abs, Lower Back)

Start Point and Finish Point:

• Rest your forearms on the ground and position yourself up

on your toes, or on your knees if you are a beginner

• Suck in your belly button and keep your back straight as

shown

• The only curve in your back should be neutral spine position

of your lower back

• Hold for the desired number of seconds

Side to Side Hover (Obliques, Abs, Lower Back)

Start Point:

• Begin in the same position as you would for a normal

hover

• Shoulders are in line with the elbows

• Back is straight

• This can also be done on your knees if you cannot hold

your body up on your toes

Mid Point:

• Rock from left to right, so that your shoulders move from

one side of the body

• Rock back from right to left so the opposite oblique

muscles work

• Make sure your side to side rocking is not over vigorous.

• The rocking should only be a small, gentle movement

and your hips should not move. They should stay at the

same height throughout

Side Plank (Obliques, Delts)

Start and Finish Point:

• Make sure that your wrist is aligned underneath your

shoulder to ensure you do not hurt your wrist

• You will be supporting your whole body weight with your

arm and your feet

• If you cannot hold your body weight on your hand, or if

you have any shoulder or back injuries, simply repeat

the above steps but do so on your forearm instead of

your wrist (as in the photo below)

• You can also have your legs on the ground to start, and

move your way up to supporting your body on your toes

(super easy version)



Spiderman Twists (Obliques)

Start Point:

• Start in a Push Up position on your toes

• Suck in your belly button so that your lower back does

not hurt throughout the exercise

Finish Point:

• Twist one knee across your body so that your left knee

(in the photo here) is almost touching your right elbow

• Bring the left leg back and repeat with the other side

• You should feel this down the outsides of your

midsection

Floor Trunk Extensions (Lower Back)

Start Point:

• Start by lying flat on the ground

• Your arms can be anywhere except on the ground – by

your side, behind your ears, stretched out in front, resting

on your back etc

Finish Point:

• Lift your upper body off the ground, as far as you can

comfortable extend

• Make sure your feet stay on the ground – do not let

them lift off at any stage. If they do, don't come up as

high



COOL DOWN STATIC STRETCHES

Completing a proper cool down after your workout is non-negotiable.

That is unless you want to wake up the next day and feel like you have been hit by a

truck.

I remember years ago not stretching down after a workout – I got distracted because

my phone rang – and boy did I pay for it for the next 4 days!

These stretches should all be held for at least 15 seconds, although 30 seconds is ideal.

If you need to increase your flexibility, you can hold these stretches for up to 1 minute

in length. This will extend your workout time, maybe even exceed the amount of time

you spend doing the actual training part of your workout but it will pay dividends for

you within the coming weeks as you gradually become more flexible and reduce

your chance of injury.

It doesn't matter what part you start stretching first but I recommend having a regular

order that you follow so that you don't miss out on anything.

Of course you should stretch both sides in the cases where only one side is

demonstrated.

You can view the video of how to do most of these stretches below:

http://www.youtube.com/watch?v=Cv02JxwOFtU

CHEST/SHOULDER STRETCH

You will need a wall or something solid to put your arm against here.

Starting with the top of your arm parallel to the floor and at the height

of your shoulder, rest your forearm on the wall as shown.

Turn your body away from your arm being stretched and you should

feel this in your chest and the front of your shoulder.

BACK STRETCH

This is my favourite stretch! Simply grab a hold of something and

pull back, making sure your arms are straight and your butt is

sticking out behind you. Your head is pointing towards where

you are holding onto.

You should feel this stretch down all of your back, especially the

sides of your upper back (Lats). You can also do this with a

partner by grabbing each other by the wrists and taking each others body weight as

you both lean back.

TRICEPS STRETCH

Place one arm bent above your head with the elbow pointing up

towards the sky. Use your free hand to grab your elbow. Push down on

your elbow so you are forcing your arm down your back until you feel

a stretch in the back of your arm.



BICEPS STRETCH

Stand with your arms outstretched and thumbs pointing down towards

the ground.

Your thumbs have to be facing the ground for you to feel this stretch in

your biceps. Force your arms back behind your body until you can

feel a stretch down the front of your arms.

SHOULDER STRETCH

Place one arm straight across your body at the height of your chest.

Use your other arm to reach under the arm being stretched. This arm

will push your outstretched arm in towards your body so you feel the

stretch deeper in the outside of your shoulder.

LOWER BACK STRETCH

Lie on your back with your knees tucked into your chest. Just holding

this position will give your lower back a really good stretch.

If you want to give your back a better stretch, gently rock back and

forwards with only small movements.

ABS AND UPPER BODY STRETCH

Stand up straight and reach your arms straight above your head so

that you feel like you are stretching your body as high off the ground

as you can, you will feel your abs, your back, arms, chest, basically

every muscle in your upper body will get a stretch here.



NECK STRETCH 1

As a busy corporate professional, chances are you have had some

neck pain at some time of your career due to spending the majority of

your day behind a desk at a computer. These next 2 stretches will help

to relieve some of that tightness and also be a good post workout

stretch.

Grab your head with one hand and tilt your ear towards your shoulder.

Use your hand to pull your ear closer to your shoulder. You should feel

the stretch in the right side of your neck when you do the stretch as

shown in the picture. Repeat for the other side to feel in the opposite side of your

neck.

NECK STRETCH 2

Grab the back of your neck with your hand. Turn your head slightly

and look down at your foot. Use your hand to press your head down

towards your chest. You should never do this stretch looking straight

down at your chest. This can place undue stress on your neck. Make

sure your head is tilted as shown. You should feel this stretch in the

back of your neck.

QUADS STRETCH

Stand on one leg, use a support if you need to, grab the ankle of the

leg that is in the air with one of your hands and pull your heel in

towards your butt. Make sure your hips keep even here.

HAMSTRINGS STRETCH

This stretch is just holding at the bottom of a Waiters Bow. Bend

forward at the waist, keeping your knees slightly bent, and back

straight. Keep on going down and bending forward until you can feel

the back of your legs stretch.

BUTT STRETCH

Stand near a wall for this one if you need some help with your balance.

Stand on one leg and place your other leg, ankle touching knee, so

that your leg makes a figure 4 shape.

Squat down towards the ground, bending the knee of the leg that is

on the ground. For an extra stretch use your hand to push your knee

open further.



CALF STRETCH

Stand with your palms against a wall and your back leg stretched

straight out behind you.

Push your body weight against the wall so that you can feel a stretch

in the bottom of your lower leg in the straight leg.

HIP FLEXOR STRETCH

Start by kneeling on the ground on one knee and with one leg bent as

shown. Lunge forward so you can feel a stretch at the top of your

thigh, but not so far that your knee goes over the toes of your front

foot.

Make sure you are sitting up straight and squeeze the butt cheek of

your back leg. You should feel this right up at the top of your leg.

GROIN STRETCH

Stand with your legs wide apart and lunge across to one side,

so that one leg is straight and the other knee is bent. You should

feel a stretch at down the inside of your inner thigh on your

straight leg.



ABOUT DANIEL MUNDAY AND AUSSIE FATBLAST

Daniel Munday (B HSc, CFT) is a Fat Loss Expert based in Sydney

Australia. He has been in the fitness industry since 2000 and has been

transforming the bodies of Corporate Sydneysiders through his DPM

Performance business, the group training specialist, since 2005.

Daniel specialises in short, intense, interval driven, fat loss programs that

give busy people, especially his corporate clients the fat loss results they

deserve in minimal time.

He is also the creator of the Aussie Fatblast training method that gives busy people,

especially the corporate professional, fat loss results in short workouts.

The Aussie Fatblast system is derived from Daniel’s popular Ultimate Fatblast

Experience group workouts, and the workout programs he does with his clients.

The Aussie Fatblast method is the ideal fat loss solution for the busy person who does

not have the time to exercise the traditional way.

Now there is no longer an excuse not to train. You cannot say I am too busy to fit in a

15-20 minute workout most days of the week.

Once you start training the Aussie Fatblast way you will be more energised, more alert,

more productive at work and at home, and a better person all round.

Your family, mates and everyone that knows you will be loving the new you. More

importantly, you will love the new you.

NOW IT’S YOUR TURN!

Dedicated to your optimising your fatblasting results,

Daniel Munday

SYDNEY, AUSTRALIA

www.aussiefatblast.com

www.dpmperformance.com.au

http://aussiefatblast.blogspot.com

http://danielmunday.blogspot.com

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